Question

Provide a diet for three days for a person who needs to consume 2988 calories per day.

she wants to optimize performance with nutrition.

Answer 1

The total number of calories a person needs every day varies depending on a number of different factors, these factors are basically  person’s age, sex, height, weight, and level of physical activity. For children and adults height and weight vary. The amount of calorie is required differently for both men and women...in women approximately 1,600 to 2,400 calories per day is needed...and for men 2,000 to 3,000 calories are required in one day

Within each age and sex category, the low end of the range is for inactive persons as compare to  the high end range that is for active individuals.With aging basal matabolic rate is deducted thats why calorie in decereased quantity is required ...so we can say approximately for children 1,000 to 2,000 calories per day...and the range for old age children and adult varies substantially from 1,400 to 3,200 calrories per day ...boys need high calorie as compare to girls

She Try to structure each meal or snack so that protein makes up about 10 to 15 % of the total calories and carbohydrates about 55 to 60 %, with the remainder coming from fats. She should also include more no of fruits and vegetables that are high in vitamin and mineral content

Milk	300 ml	10.2 g	15 g	150	repair muscle breakage
Cookies	4	4	25 g	150
Oats	100 g cooked	17.0 g	66 g	390	Full with fiber
Paneer	100 g	20 g	1.2 g	260	Prvide protein
1 large Apple	200 g or more	1 g	30 g	120
Walnuts and Almonds	15 g walnuts 20 g almonds	2.0 g 4.2 g	2.0 g 4.4 g	100 114
Bananas	100 g	1.1 g	23 g	90	Provide potassium
Milk	300 ml	10.2 g	15 g	150
Brown rice	150 g	4.0 g	35 g	170
Lentils	150 g	14 g	30 g	174
Curd	100 g	11 g	3.4 g	100
Tea with sugar	1 cup	0	5	20
Cookies	4	4 g	25	150
almonds	20 g	4.2 g	4.4 g	144
Green vegetables	200 g	12 g	35 g	185
Paneer	100 g	20 g	1.2 g	260
Vegetables cooked with potatoes		2 g 3 g	17 g 15 g	50
Milk	300 ml	10.2 g	15 g	150
	Total	PROTEIN 154.1 g	CARBOHYDRATES 367.6 g	CALORIES 2900